May 25,

Getting Started

Getting Started

Think about what you want to do to be more active

  • More active transportation? e.g. walking and biking
  • Join a recreation/sport league?
  • Join a gym?
  • Volunteer with a recreation club?
  • Find a job that is active?


Look into opportunities for these activities

  • Ask for help from your parents, teachers or other people you look up to if needed
  • If you are unsure whether these options are affordable or you will have transportation to and from, you can also discuss this with family or trusted adults

Commit to the activity

  • Write down your goals so that you can be accountable
    • Examples:
      • go for a half-hour walk every evening
      • go to the gym for 1 hour, 3 days per week
      • go to sport practices and games and jog on your days off
      • volunteer with little league soccer every Wednesday night
    • Make sure the goal is realistic so you know it is something you can succeed at and not fail (*start slow!)
      • Examples that may not be realistic: “go to the gym every day for 2 hours”, “jog for an hour every day” (especially if these activities are new to you)
    • Consider whether asking a friend or family member to join you might help you achieve your goal to make it a social or bonding opportunity, or if transportation is an issue
    • Plan ahead for bumps and roadblocks
      • g. you cannot keep up with your goal because you are not feeling up to it or are busy
      • How will you deal with these obstacles?
      • If other people are relying on you, try to give people advance notice when you know you are not available

Log your activity

  • Keep track of your progress as well as how you are feeling
  • Consider whether your goal needs to be adjusted
  • When you face bumps and roadblocks:
    • Don’t give up. Obstacles are experienced by everyone, especially when you’re getting started
    • Consider whether your goal needs to be modified so that you can be successful
    • There is no problem with taking a short break from your goal as long as you are able to recover and keep moving forward
      • If this happens, think about if there are things that could help you stick with your goal – e.g. More support from your family or a friend, limiting your daily TV/computer time, trying to open up and make friends on your team or at the gym
    • Often talking to someone about your obstacles can help you work through them or find solutions


You can use this Blank log to track your activity. Example logs can be found here


Feel good about your efforts and how you are taking care of your body!!


Remember that proper nutrition and adequate sleep are also key to achieving activity goals. Youth should get 8.5 to 9.25 hours of sleep a night.



U.S. Department of Health and Human Services,

The Canadian Society for Exercise Physiology (CSEP)

Last modified on Jul 19, 2016

  • Youth Playing Soccer